12 Week Program to
BUILDING A
LEGENDARY CHEST
By 4X Olympia Physique World Champion
Jeremy Buendia
4XCHAMP
CLICK HERE TO
LEARN MORE
Having a big chest is everything masculine
You may have heard the expression “Walking with your
chest out.” To walk with your chest out means to show
your power. It exhibits strength, confidence, and solid
determination. If you are striving for a bigger, fuller and
rounder chest, I am providing the tools and techniques you
need get it. I can help you build a chest like the legends you
admire.
The chest is what I like to think of as the ”alpha-muscle.” I
feel that a well developed, thick, and full chest is the most
impressive attribute of a competitive bodybuilder. Having
a full chest adds overall thickness to your physique - what I
like to call a 3D effect. The 3D effect is the illusion of adding
depth to your muscle by creating round, full and dense
muscle bellies.
1
One of the main reasons people lack a well
developed chest is because they do not know the proper
form and technique necessary to activate and train the
required muscles.
Additionally, the manner in which other muscles are trained
can attribute to a lacking upper chest. For example, when
front deltoids and trapezius muscles are overactive (or tight)
they will take the effort off of the chest simply because your
body defaults to efficiency by utilizing the “stronger” or
more “familiar” muscles.
The human body always wants to find a way to simplify
things - even at the expense of causing tension in the wrong
muscles. If you have a small chest, large traps, and overdeveloped front deltoids, then you are in need of some
tissue work. This may involve deep tissue massage, active
release therapy, or Graston Technique®. It is imperative
to implement these practices if you are unable to get the
muscles to release or relax. Otherwise, the tension will
prevent your body from properly stimulating the chest
fibers. Releasing the overactive muscles will enable your
chest to open up and receive the proper signals from the
brain to fire.
2
Technique is the single most important thing
when
training chest. The mind-to-muscle connection is crucial
for optimizing your chest pumps. Think about stretching
and squeezing the chest on each repetition. As you bring
the weight down, stretch the fibers and feel them open up.
Go deep; The more you stretch, the more room you allow
for blood flow, which in turn will cause greater micro-tears
within the muscle fiber. In the long run this will lead to
faster growth.
On the contraction, it is important to understand that we
are not “pressing” the weight or “pushing” the weight. It is
not about how much weight you can move from point A to
point B, it’s about feeling every single moment of the rep
between point A and point B. Focus on using a weight that
is heavy, but something you can control with perfect form.
The idea is to squeeze the pecs together from the bottom
of the rep to the top of the rep. Visualize the muscle fibers
coming together and see your chest fill up with blood as you
contract. On the negative motion, be sure that you do not
simply drop the weight back down. Control the tempo and
feel the fibers slowly stretch back into the open position.
3
Body Positioning on Pressing motions
(includes flat, incline, decline):
One of the key reasons the imbalances are present in the
front deltoids and trapezius muscle is due to improper body
positioning while doing pressing motions.
When lying on a bench, row your shoulders down and back
like you are doing a row for back. Squeeze your shoulders
down and back. This will create a natural arch in your lower
back and you will notice that your chest is now stretched
and elevated towards the ceiling. As you press, keep your
shoulders back, but flare your lats as your squeeze your
chest. Press all the way up but stop an inch before you lock
your elbows. On the way down, squeeze your lats back,
which will stretch your chest. Be sure to keep your feet
firmly on the ground and ensure your hips and shoulder
blades always stay in contact with the bench throughout the
full range of motion.
Over the years I have tried various techniques to build a
legendary chest. Naturally, different methods will yield
different results. During this program you will go through 3
phases of chest training:
Week 1-4
SIZE & STRENGTH,
Week 5-8
HARDNESS & DENSITY, &
week 9-12 PEEL & SHRED
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WEEK
1-4
On chest days:
take 1 scoop Cell Kem upon waking and intra-workout
take 1 scoop GLYCOJECT pre-workout
SIZE & STRENGTH
During the first four weeks, we are going to master our
form and correct imbalances by stretching and using
therapy. We will also emphasize heavy lifting, strength
increase, and developing overall mass. It is important to
be on a clean diet. However, during this time period you
shouldn’t be on a high deficit caloric diet. You will need
the carbs, fats, protein, and creatine (red meats) to help
aid in maximal growth. For more specific guidance please
visit (www.jeremybuendiafitness.com).
take 1 scoop CELL KEM upon waking and intra workout
take 1 scoop GLYCOJECT pre-workout, take 2 scoops intra
workout.
take 1 scoop AMINOJECT post-workout, and 1 scoop prior to
bed
take 1-2 scoop EVP or EVP PLUS 15 mins prior to weight
training
take 1 scoop ISOJECT upon waking and 2 scoop immediately
after weight lifting.
WARM-UP: it is important to spend 5-10 mins warming
up your shoulders with light weight. Do various range of
motion stretches and rotator cuff exercises. You will not
build a bigger chest with a torn pec muscle. TAKE CARE OF
YOUR BODY!
**(all weight listed would be the weight Jeremy Buendia
would use)
6
Exercise 1
BENCH PRESS
WATCH THE VIDEO
Set 1 135 lbs 15 reps (warm-up)
Set 2 185 lbs 10 reps (warm-up)
Set 3 225 lbs 8 reps (warm-up) x Still easy weight can hit
225 lbs for 25 reps normally
Set 4 275lbs 4 reps
Set 5 315lbs 2 reps
Set 6 365lbs 2 reps
Set 7 315lbs 8-10 reps
Set 8 225lbs 15 reps
x rest 120-180 seconds between sets
7
Exercise 2
DB INCLINE
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1
Set 2
Set 3
Set 4
Set 5
80lbs DB’s 15 reps
100lbs DB’s 10 reps
120lbs DB’s 8 reps
150lbs DB’s 5 reps
100lbs DB’s 10 reps
x rest 90-120 seconds between sets
8
Exercise 3
CABLE CHEST FLY
WATCH THE VIDEO
Set 1 35 lbs - 15 reps (squeeze chest at peak contraction for “oneone thousand” count)
Set 2 45 lbs - 12 reps (squeeze chest at peak contraction for “oneone thousand” count)
Set 3 55 lbs - 10 reps (squeeze chest at peak contraction for “oneone thousand” count)
Set 4 65 lbs - 10 reps (squeeze chest at peak contraction for “oneone thousand” count)
Set 5 45 lbs - 10 reps (squeeze chest at peak contraction for “oneone thousand” count)
x rest 90-120 seconds between sets
9
Exercise 4
DB CLOSE GRIP INCLINE
BENCH PRESS
WATCH THE VIDEO
x keep the dumbbells together, palms facing in, throughout
full range of motion
Set 1
Set 2
Set 3
Set 4
Set 5
50lbs DB’s 12 reps
60lbs DB’s 10 reps
65lbs DB’s 8 reps
70lbs DB’s 5 reps
50lbs DB’s 12 reps
x Perform each rep slow and controlled, squeezing
hard. Challenge yourself.
10
Exercise 5
BAR DIPS
WATCH THE VIDEO
Slow and controlled, 2 second count on the way down, 1 second
count on the way up
Set 1 rep to failure
Set 2 rep to failure
Set 3 rep to failure
Set 4 rep to failure
x rest 90-120 seconds between sets
11
WEEK
5-8
DENSITY & FULLNESS
During weeks 5-8, we are going to bring out that density
and fullness. This is the month dedicated to the pump! We
will be using drop-set techniques, super-set techniques, and
partial rep techniques. It is advised to stay consistent with
your therapy, stretching to make sure that your overactive
muscles don’t come back and take away from your chest
gains. This month you will truly learn what mind-to-muscle
connection is as well as how to completely recruit all of the
fibers within the chest.
It is important to be on a clean diet, however during this
time period you shouldn’t be on a high deficit caloric diet.
You will need the carbs, fats, protein, and creatine (red
meats) to aid in maximal growth! For more specific guidance
visit (www.jeremybuendiafitness.com).
On chest days:
take 1 scoop CELL KEM upon waking and intra workout
take 1 scoop GLYCOJECT pre-workout, take 2 scoops intra
workout.
take 1 scoop AMINOJECT post-workout, and 1 scoop prior to
bed
take 1-2 scoops EVP or EVP PLUS 15 mins prior to weight
training
take 1 scoop ISOJECT upon waking and 2 scoop immediately
after weight lifting.
take 1 scoop CARNIGEN OR CARNIGEN PLUS before cardio,
and 1 scoop 15 mins prior to weight training.
WARM-UP: it is important to spend 5-10 mins warming
up your shoulders with light weight. Do various range of
motion stretches and rotator cuff exercises. You will not
build a bigger chest with a torn pec muscle. TAKE CARE OF
YOUR BODY!
**(all weight listed would be the weight Jeremy Buendia
would use)
12
Exercise 1
DB INCLINE
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
50lbs DB’s 15 reps (warm-up)
75bs DB’s 15 reps (warm-up)
90lbs DB’s 15 reps (warm-up)
110lbs DB’s 10 reps
125lbs DB’s 8 reps
150lbs DB’s 5 reps
90lbs DB’s 8-10 reps x partial to full rep. Bring the
weight down to chest, press halfway up, return back
down to chest, then press all the way up. That equals 1
rep.
x rest 90-120 seconds in between sets
13
Exercise 2
DB CLOSE GRIP INCLINE PRESS
SUPERSET w / DB INCLINE CHEST FLY
WATCH THE VIDEO
Set 1
Set 2
Set 3
Set 4
40 lbs DB’s - 15 reps superset x incline chest fly 15 reps
50 lbs DB’s - 10 reps superset x incline chest fly 10 reps
60 lbs DB’s - 8 reps superset x incline chest fly 8 reps
60 lbs DB’s - 8 reps superset x incline chest fly 8 reps
x rest 90-120 seconds in between sets
14
Exercise 3
CABLE CHEST PRESS SUPERSET w /
CABLE CHEST FLY
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1
Set 2
Set 3
Set 4
35lbs 15 reps press x 15 reps fly x 10 reps press x 10 reps fly
45lbs 12 reps press x 12 reps fly x 8 reps press x 8 reps fly
55lbs 10 reps press x 10 reps fly x 6 reps press x 6 reps fly
65lbs 5 reps press x 5 reps fly x 5 reps press x 5 reps fly
x rest 90-120 seconds between sets
15
Exercise 4
HAMMER STRENGTH
WATCH THE VIDEO
Set 1 (1 plate plus 25 lbs) 10 full reps, 10 partial reps (all
the way down, halfway up)
Set 2 (2 plate) 10 full rep, 10 partial reps
Set 3 (2 plate plus 25 lbs) 10 full reps, 6 partial reps
Set 4 (3 plates) 8 full reps, 5 partial reps
Set 5 (2 plates) 2 partial reps, 1 full rep: repeat 5x
x rest 90-120 seconds between sets
16
Exercise 5
SMITH MACHINE FLAT BENCH
SUPERSET w / DECLINE PUSH-UPS
(feet on bench, hands on ground)
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1
Set 2
Set 3
Set 4
135lbs 15 reps x 15 push-ups
185lbs 10 reps x 15 push-ups
225lbs 8 reps x 15 push-ups
225lbs 6 reps x 15 push-ups
x rest 90-120 seconds between sets
17
WEEK
PEEL & SHRED
During the last 4 weeks of this program, we are going to
bring out that next level conditioning. Nothing is more
desired on a physique than a dry, split, and striated
chest! Our intensity this month will increase, we will be
minimizing rest time, and will be increasing the aerobic
threshold. We will be using rest-pause techniques, triple
drop sets, & tri-sets. At this point you should have had all of
your muscular imbalances taken care of by your therapist or
through your own stretching. If not, it is advised to stay on
top of your therapy and stretching to make sure that your
overactive muscles don’t impede your chest gains.
This month you will truly learn the definition of hard work
and what it takes to get your chest shredded & peeled. It
is important to be on a clean diet. During this time period
it is important to watch your caloric intake. We want to
make sure we are at a balance of calories in / calories out,
or even a possible deficit. The idea is to maintain the added
muscle mass, while stripping away the surrounding body
fat, leaving you with a ripped and striated chest. For more
specific guidance see (www.jeremybuendiafitness.com).
9-12
On chest days:
take 1 scoop CELL KEM upon waking and intra workout
take 1 scoop GLYCOJECT intra workout.
take 1 scoop AMINOJECT post-workout, and 1 scoop prior to
bed
take 1-2 scoop EVP or EVP PLUS 15 mins prior to weight
training
take 1 scoop ISOJECT upon waking and 2 scoop immediately
after weight lifting.
take 1 scoop CARNIGEN or CARNIGEN PLUS before cardio and
1 scoop 15 mins prior to weight training.
take 1 pill of LIPOCIDE upon waking, and 1 pill around
1-2pm if needed.
WARM-UP: it is important to spend 5-10 mins warming
up your shoulders with light weight. Do various range of
motion stretches and rotator cuff exercise. You will not build
a bigger chest with a torn pec muscle. TAKE CARE OF YOUR
BODY!
**(all weight listed would be the weight Jeremy Buendia
would use)
18
Exercise 1
BARBELL INCLINE / REST PAUSE REPS
(bring the weight down to 1 inch
above chest, hold for 2 seconds before
pressing the weight up)
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1
Set 2
Set 3
Set 4
Set 5
135lbs 10 reps (warm-up)
135bs 10 reps (warm-up)
185lbs 10 reps (working-set)
205lbs 10 reps
225lb 8 reps
x rest 90-120 seconds between sets
19
Exercise 2
LOW CABLE FLY SUPERSET w /
DECLINE PUSH-UP REST PAUSE REPS
(pause at bottom of push-up for 2
seconds before pressing up)
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1 30lbs 15 reps superset x push-ups 15 reps x FLEX CHEST IN
MIRROR FOR 10seconds
Set 2 35lbs 15 reps superset x push-ups 15 reps x FLEX CHEST IN
MIRROR FOR 10seconds
Set 3 40lbs 12 reps superset x push-ups 15 reps x FLEX CHEST IN
MIRROR FOR 10seconds
Set 4 50lbs 10 reps superset x ush-ups 15 reps x FLEX CHEST IN
MIRROR FOR 10seconds
x rest 90-120 seconds between sets
20
Exercise 3
DB FLAT BENCH w / ISOMETRIC HOLD
SUPERSET w/ BARBELL FLAT BENCH
(press both db’s up, hold one db up
keeping constant tension on pec, while
pressing with the other arm, switch
arms, repeat).
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1 60 lbs DB’s 10 reps right arm, 10 reps left arm, 10 reps together,
5 partial reps together
Set 2 70 lbs DB’s 10 reps right arm, 10 reps left arm, 10 reps together,
5 partial reps together
Set 3 80 lbs DB’s 8 reps right arm, 8 reps left arm, 8 reps together,
5 partial reps together
Set 4 90 lbs DB’s 5 reps right arm, 5 reps left arm, 5 reps together,
5 partial reps together
x rest 90-120 seconds between sets
21
Exercise 4
Shoulder-height Cable Fly Superset
w / Tension Push-up
CABLE FLY (shoulder height come
straight across chest) SUPERSET w/
TENSION PUSH-UPS (3 second count on
way down, 3 second count on way up) &
PARTIAL REP PUSH-UPS
WATCH
WATCH
THE VIDEO
THE VIDEO
Set 1 30lbs 15 reps superset x tension push-ups 10reps x and partial
rep push-up until failure
Set 2 35lbs 12 reps superset x tension push-ups 10reps x and partial
rep push-up until failure
Set 3 40lbs 10 reps superset x tension push-ups 10reps x and partial
rep push-up until failure
Set 4 50lbs 8 reps superset x tension push-ups 10reps x and partial
rep push-up until failure
x rest 90-120 seconds between sets
22
WATCH THE VIDEO
THIS CONCLUDES THE 12 WEEK PROGRAM TO BUILDING A
LEGENDARY CHEST! I HOPE YOU LEARNED SOME VALUABLE LESSONS
THE PAST 3 MONTHS - DEVELOPING YOUR UNDERSTANDING OF HOW
THE CHEST WORKS AND INCREASING YOUR GYM IQ BY EXPLORING
VARIOUS TRAINING TECHNIQUES. IF YOU STICK WITH IT, YOUR CHEST
WILL CONTINUE TO IMPROVE OVER TIME AND EVENTUALLY, YOU TOO
CAN HAVE A LEGENDARY CHEST! BE SURE TO CHECK OUT
www.jeremybuendiafitness.com
FOR OTHER E-BOOKS AND TRAINING INFO!
4XCHAMP
CLICK HERE TO
LEARN MORE